What can I do to help improve my ability to fall asleep and sleep quality?


Improving your ability to fall asleep and sleep quality involves a variety of behaviors and strategies, according to :

  • Quality, Quantity, Regularity, and Timing (QqrT): These factors are key for optimal sleep. If you're not feeling overly sleepy during the day and have sufficient energy for daily tasks, you may not need to worry too much if you're sleeping five to six hours a night, though for many, more might be beneficial 1.
  • Temperature Control: Regulating the temperature of your sleeping environment is crucial. Your core body temperature should drop a few degrees for deep sleep and increase upon waking. Consider tools that can regulate bed temperature, like smart mattress covers 2.
  • Wind Down Routine: A consistent routine before bed can aid in gradually transitioning into sleep. This may include light stretching, meditation, or reading. Avoid screens that emit blue light close to bedtime 3.

    Sleep Quality Matters

    Andrew emphasizes that the amount of sleep needed varies for each person. Quality, quantity, regularity, and timing (QqrT) are crucial factors to consider for optimal sleep. A brief nap may suffice if you feel energetic and focused during the day.

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  • Sleep Hygiene: Stick to a regular bedtime and wake-up time. Avoid screens before sleep and engage in relaxing activities. Try a warm bath and keep your sleep environment cool 4.
  • Behavioral Tools First: Before considering supplements or medications, focus on optimizing behaviors such as exposure to morning light, exercise timing, and controlling room lighting and temperature 5.
  • Sleep Environment: Use your bed solely for sleep and sex to create an association that helps with falling asleep and reducing insomnia 6.
  • Supplementation (If Necessary): If behaviors are optimized and issues persist, consider supplements. Consult with a physician before adding anything new to your regimen. Potential supplements include magnesium threonate, apigenin, and theanine 7.

These insights from and his guests highlight the multidimensional approach to improving sleep, involving environmental, behavioral, and potential supplemental interventions. Always consult with healthcare professionals before starting new routines or taking supplements.